Tag Archives: in home workouts

Learn Proper Boxing Punches to burn calories fast.

Posted by admin admin 8,October 2011 Leave a comment

It’s very important to learn the proper boxing technique to hit the heavy bag or workout mitts.  Always, try to have a qualified boxing trainer show you the right technique to avoid injury and get the most out of your boxing workouts.  Punching the  proper way takes time, especially the hook so take your time and don’t get frustrated.   Check out the basic boxing instruction below to learn and see pro level punching power for women.                                                                                                             

Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.


 

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab     jab/jab/cross    jab,cross 2x       jab/cross/hook/cross 

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.

 

Betterment:Smarter Investing for Busy People

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3 Flat Ab Exercise Routine for women

Posted by admin admin 4,July 2011 Leave a comment

Here are 3 ab exercises that will utilize both your upper and lower abs. Make sure you keep good form throughout the entire exercise as best as you can. Add the push up routine found below and there you go…hit your abs with 2 different circuits (push ups work your abs great if you keep your belly tight thru out).

Below is how I’d have a healthy client perform these exercises:

beginner 20 reps of each…circuit entire 3 exercises 1-4x

Advanced 40 reps of each…circuit entire 3 exercises 2-5x

Power Tip  after each circuit of all 3 exercises pick ONE of  the exercises below:

1 minute of speed jump rope/1 minute of mountain climbers/1 minute of jumping power squats/1 minute of heavy bag punching/ 2-5 25 yard sprints


Apothica.com

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Quick Fitness Training Workout: 6 exercises.

Posted by Doug Doug 27,February 2011 Leave a comment

I added this quick fitness training workout  just to show you how you can make a challenging workout  using your own body and just 6 exercises.    

Try this In home and body resistance workout . 

Try 5 of each exercise from exercise 1 to exercise 6 then repeat going in reverse from exercise 6 to exercise 1 and start over .   Try not to rest between any cycles if possible.  If rest is needed then try to keep rest at 30 seconds.  Push ups can be done on knees.

beginners = 5 cycles, top (1) to bottom(6) and bottom (6) to top(1) equals 1 cycle.   Advanced = 10 cycles

  1. Jumping Jacks.
  2. Down ups (birpies) with one hop. 
  3. push ups
  4. mountain climbers
  5. crunches with legs up and ankles crossed, knees out wide and hands behind head.  Keep crunches tight (keep tension on abs all times like pulsing)
  6. Toe reaches, legs straight up in air and reach with both hands to toes.  Reality, you won’t be able to touch toes but reach for them.  Again, this is a pulsing motion and keep arms locked and fingers straight.  Keep chin slightly down.

 Always consult a medical professional before starting any fitness regime.  You assume all risk by trying any exercise or fitness workout written or affiliated with Fitbytes or Doug Bennett.

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Push Up Training: Power of 5

Posted by Doug Doug 13,October 2009 Leave a comment

imagesPower of 5

  • Regular Push ups with or without knees 5 reps
  • Power Push Ups 5 reps
  • Pulses 5 reps
  • Plank     30 seconds
  • Triangular Push Ups
  • Up Downs  30 seconds
  • Jumping Squats 30 seconds
  • Push Ups on one foot (each side 5 reps)
  • Bicycle (abs) 30-60 seconds

Description:

  • Regular Push Ups:keep hands 1-2 inches wider than shoulders.  Make sure your chest is aligned up with your hands. Don’t: lean back so your hands are in front of your shoulders when your going down.  Push ups on feet:  keep feet together and navel pulled in throughout the exercise.  Head is neutral with your spine.   Don’t let lower back slump.  Push ups on knees: make sure there’s one long line from knees to hips to shoulders.  Everything moves down as a unit.
  • Power Push Ups: plyometric push ups with no clapping.  Go down and push off ground with all your force so your arms straighten out and your palms leave the ground as far as you can go up.  Land with slight bend in elbow and go back down to your lowest position without hitting your chest on the ground.
  • Pulses: get onto hands and feet into regular push up position.  Go down 2-3 inches and return to top.  Repeat these smaller pulses.  Most of the emphasis should be your triceps.
  • Plank: regular push up position or place your forearms on the ground.  Keep feet and legs tight together. Squeeze your butt throughout entire plank and keep your navel pulled up tight.  You can alternate lifting one leg down and one leg up.  Keep your foot flexed  and squeeze your butt so your foot that’s raising only goes up 1-2 inches above your hip level.
  • Triangular push ups:  place your hands at an angle so that they create a triangular shape.  Fingers turned slightly in with fingers and thumbs at a 90 degree angle. When lowering your body, your face or chest should hit the center of the triangle.  If your wrist hurts while going down then separate your hands slightly wider until no pain.  Go down slow, fight gravity.  If you can’t go all the way down then pulse.
  • Up Downs (birpies) : jogging in place, every 5 seconds, squat down and throw hands onto the ground, arms straight and throw back feet at the same time at slightly shoulder width apart (sprawl).   Don’t let your lower back sag into the ground to prevent back injury. Throw your feet back under you and stand to repeat jogging. When throwing your feet back, keep your head slightly up to prevent rounding your back.  Do NOT do a push up at any time during this exercise.
  • Jumping Squats:  Feet shoulder with apart.  Squat slight above 90 degrees.  Hands bent into curl position with a fist.  As you return to the top to jump off your toes and throw your fist down at a fast pace to accelerate your jump into the air.  In the air your legs should be locked, pointed toe and extended arms with a fist.  Returning to the ground have a slight bend into knee while landing on your HEELS.  Squat back to slightly above 90 degrees and bend arms.
  • Push ups with one foot: Same as high plank on hands but your doing a push up with only one foot on the ground.
  • Bicycle: ab exercise.  click here for full detail.

How to perform:

beginner:  1 set of 5 reps of each exercise

advanced: 3-5 sets of 5 reps of each exercise

Very Fit: 6-8 sets of 5 reps of each exercise

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